What should I have for breakfast ? This is one of the questions we at the Taymount Clinic get asked most frequently whilst we are discussing dietary recommendations following FMT (Fecal Microbiota Transplant). Our recommendations for healthy eating apply to anybody and everybody who is interested or concerned with choosing to eat a healthy diet generally, not just our outgoing patients.
With so many of us now trying to follow a grain free, paleo or lower carb diet, Breakfast seems to be the meal which poses the biggest challenge. Unfortunately, most of us have been brought up eating white toast with jam, sugary cereals, porridge and at best a fried breakfast. None of which provide us with the nutrients we need to boost our brains and give us the lasting energy we require throughout the morning.
New research from the Imperial College, London, suggests that upping your daily intake of fruit and vegetables from the government recommendation of 5 portions up to 10 portions per day, dramatically reduces your risk of developing several health conditions including cancer, cardiovascular disease, heart disease and stroke. In addition, upping our intake of fruits and vegetables will increase our dietary intake of fermentable fibre which supports our beneficial bacteria.
In order to make it to 10 portions per day we really need to be including at least 2- 3 portions at breakfast time. The solution; breakfast salad! Ok – so you may not initially wake up craving lettuce leaves, but who says salads have to be boring, or that they’re only for lunch time?
It’s not always easy to switch our ideas of what breakfast is supposed to be. This is why we have done our best to come up with some healthy and exciting options to help prize you away from your corn flakes and bacon sandwich.
Most of these simple salads can be thrown together in minutes or prepared the evening before.
And don’t forget the options of delicious smoothies (salad in a glass…?) which can deliver essential quality fats (keep you satisfied until lunchtime) and assorted fruits and even green leaves to add a couple more to the 10-a-day list! Ask for our list of healthy smoothie recipes!
The ‘Full English’
- Combine baby kale, spinach leaves, pea shoots, basil and diced cherry tomatoes.
- Sauté potatoes and mushrooms.
- Poach 1 egg.
- Add the cooked ingredients and organic Parma ham to the cold ingredients.
This breakfast is a joy to eat; your Sunday brunch will never make you feel tired and sluggish all afternoon again!
The Blueberry “Muffin”
- A few handfuls of baby spinach
- Half an avocado chopped
- Sprinkle of fresh chopped basil
- Small handful of blueberries
- Small handful of raspberries
- Sprinkle of chia seeds
For the dressing: –
- Juice of ½ lemon
- 2 heaped tsp plain coconut yogurt
- ½ tsp maple syrup
Light fruity and delicious, the local coffee shop can keep its processed-sugar-filled starchy muffins today!
Combine all the ingredients and top with dressing.
The ‘’Bowl of Muesli’’
- 1 small beetroot
- 1 carrot
- 1 apple
- 2 clementines or satsumas
- 1 tbsp coconut flakes
- 1 tbsp silvered almonds
- 1 tbsp raisins
- 2 chopped dates
- 1tsp cinnamon
- ½ tsp nutmeg
- 1 tsp grated fresh ginger
- A drizzle of cold pressed oil
- Grate the beetroot, carrot and apple into a bowl.
- Slice 1 clementine into segments and add to the mixture.
- Squeeze the juice of the second clementine and drizzle over
- Add the other ingredients and mix well.
You can also top this with a little yogurt or coconut yogurt. This mixture keeps fine in the fridge for a few days, it tastes fresh and revitalising and satisfies a sweet tooth when you are missing your morning muesli (but once you have tried this you won’t want to go back!).
The Smoked Salmon Bagel
- Large handful of rocket
- ¼ beetroot grated
- ½ sliced avocado
- Wild smoked salmon
- Small handful of redcurrants
- ½ tbsp. sunflower seeds
- ½ tbsp. pumpkin seeds
- ½ tbsp. pine nuts
- Drizzle of pomegranate concentrate
- Drizzle of olive oil
Enough to satisfy you all morning, this salad is packed with healthy fats and bursting with flavour.
Combine all ingredients on the plate and enjoy!